September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful cuisine while staying healthy…Enjoy! Cinnamon Up Your Life Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against […]
Tips to avoid gastrointestinal distress for training/racing
Ilana Katz MS, RD, CSSD If you think you are alone when your first focus for any race is gastrointestinal distress, you are not. Are you always plotting your day based on where the bathrooms are going to be (even the ones along the course), or always having to get to races early knowing that you will be standing in the line multiple times, and do you plan your training days around where the pit stops have to be. Believe it or not, athletic GI distress affects more than 60% […]
FUEL SAFE ZONE
protein cookies 1 c (4 scoops) vanilla whey protein powder 1 c almond flour 1 c almond butter 1½ c unsweet applesauce 1 tsp vanilla extract 1 tsp baking soda ½ tsp salt sweetener optional, and for taste: Recommend to use a stevia based one and about 1 Tbsp is perfect amount for the recipe. Mix all ingredients together in a bowl. Use as a batter and shape into cookie size on a baking sheet (3″ diameter, can roll into a ball and press slightly down to flatten). Bake at 350 […]
RESOLVING TO BE A BETTER TRIATHLETE
Ilana Katz MS, RD, CSSD (a partner in crime) Just the other day I was pleased to see a whole bunch of 5:00am-ers waiting for the gym doors to open. The regulars were there too, most of them with their eye roll to one another (translation: “these new folk will be gone before the next cold days emerges”). According to Time.Com. the most broken resolutions are related to diet and exercise. So why then do people keep making the same resolutions and breaking them year after year? More importantly, what […]
Power Muffin Recipe – Ideal for Optimal Fuel or Recovery
RECIPE OF THE MONTH Power muffins are great for a pre work out energy boost, with the perfect amount of carbs to get your metabolism revved up. They are simple, quick and delicious for the time strapped athlete – make a bunch at a time – they are freezable too!! Take one out of the freezer and take it to work with you for your afternoon snack. If you use them for recovery, remember to add an extra source of protein along with it, like perhaps a glass of […]
Running on empty?
Whew, this last week has been an amazing run of nutrition seminars for me. I consistently feel humbled to be in the presence of some amazing athletes, as well as honored to be able to present my knowledge on Sports Nutrition to groups like USA Track and Field, the Atlanta Track Club, Triple Seven Dance Studio, Sports Factory and many more. I thus wanted my blog for this month to review some of the highlights coming from these athlete interactions. Thanks for the great feedback and compliments. Here is thus […]
Ilana’s Home Made Protein Bars
Ingredients 1 cup vanilla whey protein powder ½ cup oat bran ½ cup cup whole-wheat flour ¼ cup wheat germ ½ teaspoon kosher salt ~ 1½ cups dried fruit of choice (eg. raisins, apricots, blueberries, combination makes best bars – my favourite combination is apricots and peaches, and I add some raw almonds when I chop them up) 1½ cups plain or vanilla yogurt ½ cup fruit juice (I usually get a can of unsweetened peaches, and use the peaches for the fruit portion above) ½ cup packed dark brown sugar 2 large […]
Surviving the Olympic Games as a Travelling Athlete
Olympic Winter Sports I feel privileged and excited to be chosen to answer questions on a panel for the Olympic Games. The panel provides a a platform for athletes from all over the world to ask a Sports Dietitian questions. Many of my answers to the athletes will be reviewed by a sports journalist and perhaps written up in her articles for circulation to the athletes. You may remember my article in Runner’s World (International), April 2009 that brought lots of glory to Optimal Nutrition for Life (aka “me”, “Ilana”) … That article was so well […]
Ideal foods to eat before your marathon
Now the big day is here! What are your best food choices for race morning? Before you decide exactly which foods to eat, review our guidelines for what to eat before your training run. If you are reading this the day before your race, you should probably stick to what has worked for you in the past. Don’t be tempted to change anything. If you have not yet settled on a pre-race menu, here are options that work. Foods to eat before the race should be foods that can easily […]
